Breakfast Fatlossity Daily Nutrition Checklist Day 22 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 22 Complete all 3 exercises in a row, resting 20 seconds between each set. After all 3 sets, rest 1 min. Repeat 3x. Dumbbell Front Squat - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Be careful not to lock out your knees at the top of the press and always squat by sitting backwards with your hips! How To: Hold dumbbells on your shoulders with ends pointing directly up. Start by sitting backwards with your hips until your upper thighs are parallel to the ground. Keep the weight back on your heels and push up through them as you stand back up. Dumbbell Romanian Deadlift - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Keep your shoulder blades pinched together throughout the set and remember to never round out your back! How To: Hold dumbbells with your palms facing your body. Sit back with your hips allowing the weights to slowly lower until your back cannot remain flat any longer or you feel enough stretch behind your legs. Maintain a slight 20º bend in your knees. Inch worms/hand Walkouts - Complete 10-15 reps to failure. Rest 60 seconds. Keep your abdominal and back muscles engaged throughout the set, making sure not to let your hips and stomach drop! How To: Bend over from the waist and place both hands in front of you for support. Straighten your legs at the top and then begin to walk one hand out at a time until you are as outstretched as you can be without letting your hips drop. Reverse the process.
Breakfast Fatlossity Daily Nutrition Checklist Day 23 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 23 Complete all 3 exercises in a row, resting 20 seconds between each set. After all 3 sets, rest 1 min. Repeat 3x. Dumbbell Squat Press - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Be careful not to lock out your knees, elbows, or arch your lower back when lifting the weights overhead! How To: Hold dumbbells on your shoulders with your palms turned away from you. Sit backwards with your hips until your upper thighs are parallel to the ground. As you begin to stand back up, push the dumbbells overhead at the same time. Dumbbell 1 Arm Row - Complete 15 reps on each side lasting 40 seconds. Rest 20 seconds. Keep your shoulders pulled back and maintain a flat back. Do not lock out your elbow at the bottom! How To: Hold a dumbbell with your palm facing your body. Place the leg that is beside the dumbbell back behind for a wider base. Place the other hand on an object for support to maintain a flat back. Row the dumbbell up towards your hip using your back. Weighted Oblique Twists - Complete 30 reps to failure lasting 40 seconds. Rest 60 seconds. Keep your abdominal and back muscles engaged throughout the set and make sure not to over twist! How To: Hold a weight in front of your abs with your feet lightly touching the floor or lifted up. Twist with your entire upper torso side to side, making sure you are not just moving the weight. Alternate side to side until you feel a sufficient burn in your abs.
Breakfast Fatlossity Daily Nutrition Checklist Day 24 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 24 Complete all 3 exercises in a row, resting 20 seconds between each set. After all 3 sets, rest 1 min. Repeat 3x. Dumbbell Split Squats - Complete 15 reps on each side. Rest 20 seconds. Be careful not to let the front knee go over the toes. Remember to sit back into your hips and glutes! How To: Take a big step forward with 1 leg while holding dumbbells by your sides. Keep the front foot flat with your weight on the heel of that foot. Keep the heel of the back foot raised and allow the back knee to move towards the floor and you sit into a lunge. Quadruped Pose/ BirdDog - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Maintain a flat back throughout the movement. Try to extend each arm and leg all the way out while stabilizing yourself! How To: Kneel down on all fours. Maintain a flat back by engaging your core muscles and drawing in your abs. Raise your opposite arm & leg until they form a straight line down your body. Hold until you are stable. Come back to the ground and alternate. Dumbbell 2 Arm Swings with Squat - Complete 15reps to failure. Rest 60 seconds. Keep your abdominal and back muscles engaged throughout the set. Make sure not to round your back on the way down! How To: Hold a weight between your legs with your arms outstretched. Perform a half to three-quarter squat and then swing the weight up by pushing your hips forward. Keeping you core engaged, let the weight swing down between your legs.
Breakfast Fatlossity Daily Nutrition Checklist Day 25 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 25 Rest Day! - Concentrate on eating well and enjoying your day off from working out. You may feel free to enjoy going for a 20-30 minute walk or just rest your body and prepare for tomorrow s workout!
Breakfast Fatlossity Daily Nutrition Checklist Day 26 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 26 Complete all 3 exercises in a row, resting 20 seconds between each set. After all 3 sets, rest 1 min. Repeat 3x. Dumbbell Deadlift - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Be careful not to lock out your knees at the top of the press and always squat by sitting backwards with your hips! How To: Hold dumbbells by your sides with your palms facing each other. Start by sitting backwards with your hips until your upper thighs are parallel to the ground. Keep your weight back on your heels and push up through them as you stand back up. Dumbbell Chest Press - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Keep your shoulders touching the floor the whole set. Make sure not to lock out your elbows at the top! How To: Lying on your back, hold dumbbells with your palms facing away from your body. Keep your back and shoulders touching the floor as you press the weights over your chest. Lower the weights slowly until the back of your arms just touch the ground. Dumbbell Dynamic Forward Lunge - Complete 24 reps. Rest 60 seconds. Keep your chest up and shoulders back. Engage your core & make sure that your knee does not go over your front foot! How To: Hold 2 weights by your side. Lunge forward with one leg keeping the weight on the front heel and sit back into the hip and glute muscles. Push back off of the front leg to stand back up straight. Alternate legs each repetition.
Breakfast Fatlossity Daily Nutrition Checklist Day 27 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 27 Complete all 3 exercises in a row, resting 20 seconds between each set. After all 3 sets, rest 1 min. Repeat 3x. Dumbbell Step-Up - Complete 15 reps on each leg. Rest 20 seconds. Be careful not to lock out your knees at the top of the step-up. Keep your shoulders back & the weight on your heel! How To: Hold dumbbells by your sides with one leg up and planted on a step that is about knee height. Push through the heel of the foot that is up on the step and stand all the way up straight. Finish all 15 reps on 1 leg and then switch. Dumbbell 2 Arm Bent Over Row - Complete 15 reps lasting 40 seconds. Rest 20 seconds. Maintain a flat back and shallow squat the entire set. Remember to never round your upper or lower back! How To: Hold dumbbells with your palms facing each other. Sit back with your hips into a shallow squat with the weights by your knees. Squeeze your shoulder blades together and row the weights up to your hips. Stay in a shallow squat the entire set. Dumbbell Diagonal Chops - Complete 15 reps on each side. Rest 60 seconds. Keep your abdominal and back muscles engaged throughout the set and make sure not to over twist! How To: Hold a weight in both hands over your left shoulder. Chop down with the weight until it reaches the outside of your opposite knee. Keep your back flat and core engaged throughout the entire set making sure not to over twist the lower back.
Breakfast Fatlossity Daily Nutrition Checklist Day 28 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or Chick peas & Hummus Dinner Time: Choose 2 Ground turkey Salad Beans Chick peas Dessert Time: Choose 1 Optional Sugar free fudgesicle Sugar free popsicle Sugar free pudding Sugar free Jell-O & Hummus How Did You Do Today? I ate 5 meals today and drank 8 glasses of water! I only ate the foods on my Phase 2 Checklist! I found it to follow today s meal plan, and/but I m ready for tomorrow! 8-10 Glasses of Water
The Complete In-Home Weight Loss Guide Fatlossity Workouts Day 28 Rest Day! - Concentrate on eating well and enjoying your day off from working out. You may feel free to enjoy going for a 20-30 minute walk or just rest your body and prepare for tomorrow s workout!
Fatlossity Personal Body Composition After 4 Weeks Place your after photo(s) here It s best to take a front, back, and side view photo Name: Date: Height: Weight: BMI: Waist-to-Hip: Body Fat %: 7-Point Measurement Total: Measurements: Neck: Upper arm: Chest: Waist: Hips: Thigh: Calf:
Fatlossity Certificate of Achievement 4 Weeks Completed Congratulations! You ve completed the most challenging part of the Fatlossity System - the first 4 weeks! The first four weeks challenge you to break some incredibly old and unhealthy habits and that takes great willpower. You did it and you should be proud of what you ve accomplished. I hope you bring the same type of enthusiasm and renewed vigor into the next four weeks. You ll find that some weeks are easier than others,but in the end the most challenging weeks in which you are able to persevere through are going to be the most rewarding when you look back on everything you have been able to achieve. Enjoy every step of the journey! Committed to your success, Stephen Cabral, CSCS, CPT, NS Your name: Your signature: